A flat, well-toned abdomen, athletically defined abdominal muscles - for many, the middle of the body is a real eye-catcher. A well-trained upper body not only looks attractive, but also athletic. Not only men A well-trained abdomen, which is characterized above all by athletically defined abdominal muscles, not only looks attractive, but also sporty. Therefore, not only men want to steel their upper body, but also women who want to achieve a flatter abdomen can benefit from training with the rotation machine. Not only will you optimize your figure, but the training will also improve the support function of your muscles and improve your posture. In order for you to train safely and effectively, we have summarized the most common mistakes when training with rotation machines for you.
How to train correctly with the rotation machine?
First of all, it is extremely important that the rotation machine is set up correctly - this can be done quickly and should not be neglected. If you are unsure how to adjust the settings, you should consult a fitness trainer or professional. This is extremely important, after all, the body should not be overloaded. In the beginning, therefore, the rotation machine should only be provided with low weights. The further the training is continued, the more increase is possible in the area of the rotation machine.
For each training session, the participant sits straight on the machine and tries to lead the movement sequence as smoothly as possible. This is the only way to ensure an even load on the muscles. If the rotation machine is used too roughly, the muscles can be damaged.
Which muscles are trained with the rotation machine?
The rotation machine primarily trains the straight abdominal muscle(Musculus rectus abdominis) and the oblique abdominal muscles, i.e. the external oblique abdominal muscle (Musculusobliquus externus abdominis), the internal oblique abdominal muscle (Musculusobliquus internus abdominis) and the transverse abdominal muscle(Musculus transversus abdominis). In addition, the workout addresses the hip muscles, pelvic muscles and spinal muscles.
When buying a rotation machine, you need to pay attention to the following.
What is the correct posture when exercising?
So start with a low level of difficulty so as not to strain the body. Then assume an upright and comfortable sitting position on the pad with the legs firmly on the floor. The height of the pad should be such that the thighs are at a 90° angle to the two lower legs. Depending on the rotation machine, the legs can be additionally fixed, which promotes the intensity of the exercise. Depending on your preference, the starting position can be laid out to the left or to the right.
What is the correct way to perform the exercise on the rotation machine?
Important: The back must be kept upright on all sides, so that the gaze is laid out straight. The upper body is slightly rotated in the starting position during the exercises on the rotation machine. This should be a rotation that is still comfortable. Once the rotation is done, exhale. The legs always remain in the starting position and do not follow the upper body. Once the maximum rotation has taken place on the rotation machine, the athlete inhales and rotates back to the starting position. Depending on how fit the user of the rotation machine is, 10 to 20 repetitions can be done per exercise. This can be done per side or even in combination. However, the correct settings should always be made on the rotation machine before continuing the training. This is quite useful to avoid any mistakes in advance.
Conclusion
Although it sounds tempting, athletes should never overestimate themselves and never set the weight too high. If you are unsure, a professional or fitness trainer can help. Exercises should also not be done too quickly, but always in slow spurts. Also, the upper body should only be rotated to the extent that pain does not occur. This is the only way to achieve the desired results soon.
Find your right rotation machine at an unbeatable price now!
Editors fitnessmarkt.de (DG)
Picture credits: #43978664_straight abdominal muscles + #293642462_successphoto_AdobeStock
Published on: 30 June 2015